What is Neutral Posture?

• Good posture means balanced curves. Balanced curves are when the two curves, the one in our neck and lower back, curve in while the other two curves, the one in our mid back and tailbone, curve out. (See figure 6)
  
  

  figure 6 - roll mouse over spine to view different regions. Click for 3D view.

  ** Please note that this is a general representation of the spine and is not meant to show its exact structure

  
  
• Neutral posture is achieved when, looking from the side, your ear, shoulder and hip are stacked one on top of the other, or a line drawn through these 3 points would be straight. The four curves are what allow us to stand upright as shown in figure 7.
  
  

  figure 7

  
  
• Another way to access your posture and ensure the curves in the spine are not excessive is to examine the position of your pelvis in a standing position. If you think of your pelvis like a bucket of water, a neutral position would be one in which the water is held completely in the bucket. The pelvis can tip forward which would allow water to pour out the front, or backward, with water pouring out  the back. Try to maintain a neutral pelvic position, or keep the water in the bucket, throughout completion of daily activities and while standing or sitting. (See figure 8)
  
  

  figure 8 - pelvic position

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• Keep this neutral posture throughout the day, when you sit, stand, lie down or move, think of keeping these curves in your spine and keeping your pelvis or "bucket of water" level.